1st Phorm Megawatt V2

1st Phorm Gift Card- The Perfect Gift

The perfect gift for your fitness enthusiast, your bodybuilding friend, or your friend who is working their ass off in the gym losing weight?

e-gift-card

1st Phorm has just released e-gift cards for the first time in history. These e-gift cards can be personalized for birthdays, holidays, or any other type of events, and make the perfect gifts. They can be used on Phormula-1, Level-1, Bliss Go Pack, Commander Go Pack, MegaWatt V2, ALPHACre, Full Mega, Workout Clothing, or anything else 1st Phorm sells.

These make amazing gifts!

Order today: 1st Phorm E-Gift Cards

 

Then have your friends order from 1stphorm.com/nutritiontrain to receive free shipping to save additionally!

Thank you for reading and share with your friends!

Dustin Holston

Personal Trainer/Sports Nutritionist

Domination Workout Plan

Domination Workout Plan

CHE5DAoWwAAjvO4

The Domination Workout:

The goal of the Domination Workout is to add quality size and strength without adding fat. The goal is to “recomposition” your body so that your weight will stay close to the same it is now by cutting fat and gaining quality muscle at the same time. This would be a great workout for the 1st Phorm Transphormation Contest. 

How it works:

The Domination Workout consists of various workouts in combination with a quality meal plan. Cardio is high intensity based with only sprints mixed with jogging/walking. This has been proven to target fat better than long walks/jogs.

The Meal Plan:

The Supplements (Free Shipping Links Included):

  • The Post Workout Stack – This is to help replenish glycogen lost after strenuous workout and fuel your muscles with the highest quality protein (1 scoop of each immediately after workout)
  • Megawatt V2– Potent Pre Workout
  • 1st Phorm BCAA– Great Amino Acid product I mix with pre workout
  • M-Factor– Potent Multivitamin  (morning)
  • Full Mega Fish Oil–  Potent anti-inflammatory for overall health (night)
  • Level-1 Protein– Meal Replacement for muscle growth and fat loss  (Saves money on meals and can take it to replace breakfast or lunch)
  • The Primal Pack (Optional) – Men over 30 lose testosterone fast. This helps raise them naturally.

The Domination Workout:

First 4 weeks Pump Phase

Monday: Biceps and Shoulders 

Note: No more than 30-60 seconds rest between sets

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps)

3 sets of preacher curls (10-12 reps)

3 sets of inclined dumbbell curls (10-12 reps)

Shoulders:

3 sets of shoulder press (Dumbbell or Barbell or Machine) (12-15 reps)

3 sets of frontal raises (10-12 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press increasing weight each set (15-12-10-8-5)

3 sets of inclined dumbbell bench (8-12 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

3 sets of triceps rope overhead extensions (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (15, 12, 10, 8, 6)

3 sets of leg press (20 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (8-12 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (8-12 reps per set)

3 sets of Seated Cable Rows (8-12 reps per set)

3 sets of bent over dumbbell rows (reverse grip Yate’s Row Style) (8-12 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Last 4 Weeks Strength Phase

Monday: Biceps and Shoulders

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps) (hold for 3 seconds every 3rd rep)

3 sets of preacher curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

3 sets of inclined dumbbell curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

Shoulders:

5 sets of shoulder press (Dumbbell or Barbell or Machine) (6-10 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press same weight each set, increase by 10 pounds each week if complete (5 reps)

3 sets of inclined dumbbell bench (6 reps)

3 sets of Close Grip Bench Press (6-8 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (8, 6, 4, 2, 1)

3 sets of leg press (10 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (6-8 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (6-8 reps per set)

3 sets of Seated Cable Rows (6-8 reps per set)

3 sets of bent over dumbbell rows (5 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

 

Summary:

The goal is to keep up with this workout for at least 8 weeks. At the end of the 8 weeks, you can switch to a different workout or start at the beginning of the Pump Phase. Alternating Pump Phase with Strength Phase gives your muscles a break and helps you build new muscle. Your goal should be to increase your bench press max by 30 pounds over the course of the 8 week program. Should see an increase of 50 pounds on squats. The idea is get stronger, get more ripped, and gain muscle without gaining any fat.

 

Try it, like it, share it.

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist

 

 

 

 

 

 

 

 

 

1st Phorm BCAA Review

mainbanner

Purchase BCAA with free shipping and the lowest price by click here! 

1st Phorm has released BCAA- a comprehensive Amino Acid matrix of Branch Chained Amino Acids, performance enhancing amino acids, and vitamins and minerals that have been shown effective in increasing output and increase muscle growth.

bcaa-apple-juice_1

Why Do I Need Amino Acids?

Amino Acids are the building blocks of life. Many of these amino acids have different effects on the body. The Essential Amino Acids: Leucine, Isoleucine, and  Valine help prevent muscle damage during workouts and help you recover faster.

Here is information from National Institutes of Health concerning amino acid supplements: 

Amino Acid Cocktails

“Providing an ample supply of essential amino acids to the muscle within 1–3 hours before or following exercise may help to further muscle protein synthesis. Gibala [33] indicated that consumption of a drink containing about 0.1 gram of essential amino acids per kilogram of body weight (7 grams for a 70-kilogram athlete) during the first few hours of recovery from heavy resistance exercise will produce a transient, net positive increase in muscle protein balance.”

1st Phorm’s BCAA amino acid supplement has 7500 mgs of essential amino acids and a total of 9223 mgs of amino acids per serving. 

My personal results: 

I have recently tested BCAA Lemonade Flavor. The flavor is 10/10. It mixes easily with just a couple ounces of water. I mixed it with MegaWatt V2 fruit punch flavor and it tasted amazing and mixed quite well. I noticed a better pump in the gym and less soreness days after a strenuous workout. BCAA tastes so good, I like to drink it during the day when I get hot with about 8 ounces of water and some ice cubes.

Rating: 10/10

Purchase BCAA with free shipping and the lowest price by click here! 

Dustin Holston

Personal Trainer/Sports Nutritionist

Receive Free Shipping on all 1st Phorm products: http://1stphorm.com/nutritiontrain

 

1st Phorm MegaWatt V2 vs. Cellucor C4 Pre Workout

mainbannerCellucor c4 Pre-Workout vs. 1st Phorm MegaWatt V2

Which is better?

Two of the most popular pre-workouts on the market are Cellucor’s C4 and 1st Phorm’s MegaWatt V2. Both taste great, but which has better ingredients and which is a better value?

What is a Pre-Workout?

A pre-workout is a supplement that people take before workout to increase focus, increase energy, and increase pump/strength. Most people look for the following:

  1. Stimulant(s): Caffeine, Yohimbine, or other stimulants to increase energy and focus in the gym.
  2. Pump/Strength: Nitric Oxide Boosters, Creatine, Beta Alanine, Betaine, and others

MegaWatt V2

Serving Size: 45

Price: $39.99 (Free Shipping)

MegaWatt V2 includes the following ingredients:

  • Beta Alanine- 1.5 grams
  • Creatine Monohydrate- 2.5 grams
  • Agmatine Sulfate- 1 gram
  • Caffeine Blend with Rauwolscine- 342 mgs
  • V2 Matrix: [N-Acetyl Tyrosine, L-Glutamine, N-Methyl Tyramine HCL, Sulbutiamine, Hordenine, Huperzine A 1%] 64 mgs

Verdict: Beta Alanine seems to be adequately dosed. 2.5 grams of creatine monohydrate is a great dose for someone who wants to continue to keep their creatine levels up. One study shows that Agmatine is 100x better at creating pumps than L-Arginine. This means sicker pumps in the gym! The caffeine levels will keep you psyched in the gym, but shouldn’t be taken within 3-4 hours of sleep. As a stimulant and pre-workout, MegaWatt has it!

Cellucor C4

Serving Size: 30 

Price: $29.99

Cellucor includes the following ingredients:

  • Beta Alanine- 1.6 grams
  • Creatine Nitrate- 1  gram
  • Arginine AKG- 1 gram
  • Caffeine Anhydrous- 160 mgs
  • L-Tyrosine/TeaCore- 211 mgs

Verdict: Beta Alanine seems to be adequately dosed, but there are no scientific studies showing the effectiveness of Creatine Nitrate. If it was “as effective” as Creatine Monohydrate, it would be extremely under-dosed.  Arginine AKG has been showing to increase “pump” but studies I found included 12 grams of Arginine AKG vs. 1 gram that is currently in C4. 160 mgs of Caffeine Anhydrous is adedquate in my opinion. L-Tyrosine and TeaCore (Theacrine) have shown to reduce stress (L-Tyrosine) and stimulate (Theacrine).

Winner: 1st Phorm MegaWatt V2

Cheaper-Better Ingredients-Better Dosed

You can purchase 1st Phorm’s MegaWatt V2 here and receive free shipping on your entire order! Lowest price guaranteed! 

 

Thanks for reading!

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

Nutritiontrain.1stphom.com

MegaWatt V2 Pre-Workout Review

Version 2 of MegaWatt has me crushing the gym. Increased focus, increased strength, increased pump… what else do you want?

Free Shipping: You get 45 servings for $40.00 with free shipping if you click here! 

MegaWatt V2 is a preworkout supplement from 1st Phorm. Like many preworkouts, MegaWatt includes supplements to increase energy, increase focus, increase pump, and increase strength, but 1st Phorm actually includes the right dosages to make you feel like a beast in the gym!

Ingredients:

Amount Per Serving % Daily Value
Creatine Monohydrate 2500 mg Strength, Recovery, Pump
Beta-Alanine 1500 mg Increased Performance
Agmatine Sulfate 1000 mg Increased Bloodflow-Pump
Ener-G Matrix(TM): 342 mg Energy and Focus
[Caffeine Anhydrous, DiCaffeine Malate, Caffeine Citrate, Rauwolscine]
V2 Matrix(TM): 64 mg Focus, Energy, Fat Burning
[N-Acetyl Tyrosine, L-Glutamine, N-Methyl Tyramine HCL, Sulbutiamine, Hordenine, Huperzine A 1%]

Personal Review: 

I like to start my back workout with 10 minutes of deadlifts (once I warm-up). After the first few sets of 15-20, normally I have to take more than a minute break between sets. My first week on MegaWatt V2, I absolutely demolished my personal best. I hit more reps than ever with 2 minutes remaining. I also took less breaks between sets. I have been getting in and out of the gym in record time and even have found time to do more cardio!

The flavor of MegaWatt V2 is outstanding and it mixed with only a few ounces of water. I throw in maybe 4 ounces of water and take it like a shot. It mixes incredibly easy. I take it on non-workout days to help me work on the house and keep my creatine levels up. This is my go to Pre-Workout!

The best part is that it is cheap!  You get 45 servings for $40.00 with free shipping if you click here! 

Note: If you are caffeine sensitive, this is still a great product for you! Start off with half a dose. That will give you 90 servings instead of 45! 

Receive free shipping and the lowest prices on 1st Phorm Supplements by shopping at http://1stphorm.com/nutritiontrain <—- Share with your friends.

 

Thank you for reading!

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

What Supplements Should I Take?

One of the most asked questions I get as a personal trainer and a sports nutritionist is “Should I take supplements?” or “What supplements should I take?”

Unfortunately this isn’t a quick answer question. A good trainer/nutritionist should take in account like your health condition and your goals.

qtq80-3fv1hi-300x225

Essential Supplements Everyone Should Take:

1. Protein: Whether it is whey, beef, casein, or other variant (I don’t like soy, but this is a different discussion), protein is great for people wanting to lose weight, gain muscle, or maintain. It is convenient and cheap comparative to other sources. Protein that is high quality, low fat, low carb, and high protein levels are essential. That is why I suggest great tasting Level-1 Protein by 1st Phorm. Level-1 Protein is a meal replacement shake (replaces expensive non-nutritious meals with healthy cost effective alternatives). Order @ 1stphorm.com/nutritiontrain with free shipping.

2.  Fish Oil: Fish oil is great for your body, whether you are dieting, bulking, or maintaining. Fish oil is an anti-inflammatory which has characteristics that help prevent cancer, cardiovascular diseases, and arthritis.¹ Fish oil are healthy fats that will actually help you with weight loss. You want to take a fish oil supplement with the highest levels of EPA and DHA. I prefer Full Mega from 1st Phorm. Order @ 1stphorm.com/nutritiontrain with free shipping.

3. Multi-Vitamin: As you train harder, you need a multi-vitamin that will work harder for you. Multi-vitamins help replace lost nutrients and supplement nutrients that your body isn’t getting. I like M-Factor Hero and M-Factor Goddess.  M-Factor has a formula for men, and a formula for women. Each come with essential vitamins, minerals, anti-oxidants, and amino acids that can help your body perform at its best! Order @ 1stphorm.com/nutritiontrain with free shipping.

4. Amino Acids: Although Phormula-1 and Level-1 provides 5 grams of Branch Chain Amino Acids per serving, many supplements do not include a good 2:1:1 ratio of  L-Leucine, L-Valine, and L-Isoleucine. Amino acids help with recovery, strength, and size. BCAA from 1st Phorm tastes amazing and has a great supplement ratio. Order @ 1stphorm.com/nutritiontrain with free shipping.

Supplements for Size and Strength:

1. Creatine: Creatine is one of the most studied supplements in sports nutrition. Creatine is a natural supplement that is found in meat. Supplementing creatine will increase muscle volume, lessen recovery time, and increase strength. Creatine has been proven safe time and time again. Creatine is also very affordable. You can get 100 servings of 1st Phorm Creatine for less than $20. Mix it with your protein shake or drink. It doesn’t matter when or what time you take creatine. Just make sure you take it every day. Order @ 1stphorm.com/nutritiontrain with free shipping.

2. Pre-Workout: A good pre-workout will help motivate you in the gym. Some people will look for supplements with a ton of caffeine, while others want a supplement with a mixture of amino acids, creatine, beta-alanine, and nitric oxide boosters. I prefer MegaWatt V2 or it’s non stimulant brother ALPHACre HD. Order @ 1stphorm.com/nutritiontrain with free shipping.

Supplements for Fat Loss:

1. Fat Burner: Let me be the first one to tell you that although many fat burners work, they are not necessary for fat loss. Many people have lost a lot of weight without the use of fat burners. What a fat burner can do is help you through hormone regulation, energy, thermogenics, and water management. I am a huge fan of the Royal XXI Systems. The Royal XXI Queen and Royal XXI King Systems help men and women lose weight fast! I have clients on both right now and they are losing fat extremely fast. Order @ 1stphorm.com/nutritiontrain with free shipping.

Supplements for Older Men:

1. Testosterone Boosters: Unfortunately testosterone levels for men 30 and over decrease by about 10% every 10 years.² Testosterone helps with strength, sex drive, and overall well-being for men and women. There are many supplements that our over the counter that can help increase testosterone in middle-aged men. Supplements such as D Aspartic Acid, Tribulus Terrestris, and Fenugreek have been shown to increase testosterone. I really like 1st Phorm’s Testosterone boosting series. Order @ 1stphorm.com/nutritiontrain with free shipping.

Summary:

Supplements are what their name suggests: supplements to your diet and your health. Protein, fish oils, multi-vitamins, and amino acids are essential (in my humble opinion) to men and women who are spending time in the gym. Other supplements can help give you an edge, but may or may not be needed. Check with your personal trainer/nutritionist/doctor before starting any supplements to see if they are right for you.

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

(more…)

Why You Don’t Get Ripped Jogging

You spend 30-60 minutes, 5 days a week in your local gym on a treadmill, elliptical, or stair stepper, but you still don’t see the results you want. You lost some weight at first, but now you have loose skin, fat rolls, and not the results that you were expecting…

Why?

When you start jogging, your body will start seeing results the first few weeks, but then your body will stop seeing results. This is because of a few different factors. The first is that your body likes change.  Eventually your body will find that jogging for 45 minutes on a treadmill isn’t that hard. Without a variety, your body will simply get used to moderate cardio and stop burning additional fat. The second and more important issue with jogging is that prolonged periods of cardio can cause muscle wasting and increased body fat! Prolonged cardio can make you look worse than you were before you started!  Your metabolism will slow and you will turn your body into a catabolic state! Men will see lower testosterone levels also. Don’t believe me?

Runs Miles Every Day:

marathon1

What should I do to lose fat and get ripped?

The first thing that you are doing wrong is that you probably aren’t lifting weights. There is a notion among men and women that lifting weights will make you bulky. This is only true if you eat an excessive amount of food and/or steroids on top of your weight training. If you run a calorie deficient diet, and lift weights, you will burn fat and gain lean muscle. Lean muscle is your foundation for a sexy toned body. Your skeleton is not sexy!

Doesn’t Run Miles Every Day:

runner

What type of workout should I do?

I would suggest weight training focusing on specific body parts each day. Here is the training split I’d suggest:

Day 1: Arms

Day 2: Legs

Day 3: Chest and Shoulders

Day 4: Back

How should I work in cardio?

After 2 or 3 workouts each week, I’d add in 15-20 minutes worth of high intensity interval training. My favorite workout is sprinting for 60 seconds, jogging for 5 minutes, and repeat 3-4 times. This will trick your body into burning more fat and retaining muscle.

Key supplements?

For someone looking to burn fat and retain/add lean muscle mass, I suggest:

  1. Protein– This is a must have. You can either get this from your diet (food), or as a supplement. I’d suggest eating at least 1 gram of protein per pound of body weight that you would like to weigh. So if you want to weigh 150, eat 150 grams.  Click here to read my review of Level-1 Meal Replacement protein- or order it: http://bit.ly/28TsWbh
  2. Amino Acids– Amino acids play a critical role in recovery and growth of lean muscle mass. I typically take amino acids prior to working out. BCAA by 1st Phorm tastes amazing. Read my review: http://bit.ly/29gJKcf
  3. Pre-Workout– Due to my work schedule, I train clients and workout in the evenings. After a long day at my “real” job, I have to get me a pick-me up prior to going to the gym. It is crazy how much a pre-workout will help you stay focused in the gym. Most pre-workouts will include stimulants and other vitamins and minerals that can give you a boost in the gym. I love MegaWatt HD. Check out my review: http://bit.ly/1rRJ0OV or order it: http://bit.ly/28QGPST
  4. Fat Burner: If you are a male, look at Commander Go Pack. If female, look at Bliss Go Pack. Both are very strong fat burners that shred fat 24 hours a day. I’ve lost 11 pounds in 24 days on the Commander Go Pack. Purchase: http://bit.ly/28R7Lom

gif_350x428_191d02

Questions Comments Concerns?

Hit me up!

Dustin Holston
Personal Trainer/Sports Nutritionist
nutritionandpersonaltraining@yahoo.com
Twitter: @NutritionTrain
IG: @NutritionTrain247
http://facebook.com/nutritionandpersonaltraining